MOBILITY AND MAINTENANCE
Team Warmup
CONDITIONING
PERFORMANCE and FITNESS
Teams of 3, AMRAP 30:
7/5 Calorie Row
6 Double Dumbbell Squats
5 Power Snatch
1st 6 Rounds – 45/32.5
2nd 6 Rounds – 50/35
3rd 6 Rounds – 55/37.5
4th 6 Rounds – 60/40
Etc…..
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or said another way, after each partner has cleared the weight two times.
AKL LADIES
STRUCTURAL BALANCE
KB Structural Balance Warmup
2 Rounds
10 Single Leg Deadlifts (5 per side)
10 Single Arm Push Press (5 per side)
10 Single Arm Pendlay Rows (5 per side)
CONDITIONING
AMRAP 16
Row 200m
12 Ab Mat Situps
15 KB Swings
Row 200m
12 Ab Mat Situps
12 KB SDHP
Row 200m
12 Ab Mat Situps
9 KB Goblet Squats
MIDLINE
3 Rounds
15 Plate Lying Leg Raises
12 Knee Tucks on Discs
9 Plank Get-Ups
